Guide to running shoes – complete guide and overview of running shoes

The page contains an overview of categories within running shoes.

In addition, you will find a very detailed guide that explains the different types of running shoes with pictures and video..

If you are looking for a specific running shoe, or a shoe from a specific brand, you should click this link.

Running shoes are divided into 3 main categories: functionality, running style or category. I recommend that you navigate by functionality, as this is where you will get the best results. However, this requires that you know what you will be using your shoes for. If in doubt, it is an asphalt shoe.

Types of running shoes

For many people, it can be a bit of a jungle to navigate the different types of running shoes that are available. On this page, we will simply, precisely and very concretely try to give YOU an overview of the types of running shoes that are available, and what you should pay attention to, in general terms.

We have many pages on iloebesko.dk that go into more depth with descriptions of various functionalities and techniques. This page is more for those who want to get an overall view of running shoes in general.

Do you know which running shoes you should get, or are you familiar with the types and categories of running shoes, then it might be a good idea for you to jump straight to our REALLY MANY running shoe reviews, or perhaps our manyfree tools and running programs which will help you take the next step. Enjoy

Graphics to help you choose running shoes

Complete guide to choosing running shoes

When you are going to buy a new pair of running shoes, there are a number of things you need to be aware of. These are things that will be discussed here and will ensure you have the best experience. Overall, you should be able to answer the following questions:

1) What surface do you run on?

Running on asphalt requires a different type of running shoe than running on soft surfaces such as forests, paths, grass and sand. It is therefore important that you know in advance what surface you will primarily be running on. When buying new running shoes, it is a great advantage to have this knowledge.

It is obvious that few people only run on one type of surface. For the same reason, many running shoes can handle running on several types of surfaces. However, each running shoe has its strengths, and it is important that you find the running shoe that suits you and the surface you run on best.

Some suggestions for surfaces you could run on: asphalt, compact gravel paths, loose gravel paths, grass, soil, mud, sand, smaller trail systems, forest paths, mountain sides, running track, treadmill or indoor hall floor

2) How much running do you do? Including how many kilometers, how long distances, how intensively, etc.

When buying running shoes, you need to have an idea of ​​how much and how hard you will be training. Volume x intensity reflects your training volume and is therefore an important parameter when choosing new running shoes.

Quantity

If you train for very long runs on asphalt at a continuous pace, you want a stiff running shoe that will last for many kilometers. It doesn’t matter if the running shoe is a little heavy for the sake of providing better comfort and reducing the risk of blisters.

If you train for short runs of less than 10 kilometers, it may be beneficial to have a lighter running shoe. A pair of lightweight running shoes is fun and comfortable to run in because you feel lighter. You can typically lose 2-4 seconds per 100 grams of lighter running shoes, and it can therefore be worthwhile to have a pair of lightweight running shoes.

If you are a skilled runner, you should have several running shoes to choose from. The typical runner training for a marathon has 2-3 pairs of running shoes that they alternate between. It is a good way to reduce the strain on your body.

Intensity and choice of running shoes

In addition to the amount, the intensity also influences which running shoes you should wear. If you train at a very high intensity, a lighter running shoe will be preferable. You run more easily when you run fast. Conversely, a heavier running shoe will be preferable for slow recovery runs.

3) What is your running style?

A frequently discussed topic is running style. Running shoes for pronating runners – should they be different from running shoes for neutral running style or for that matter running shoes for supination? This is a topic that this article will not delve too deeply into.

Types of running shoes

I get a lot of inquiries about different types of running shoes. In my texts I sometimes assume that you know what characterizes the different shoes. However, it can be difficult to keep track, so I have made an overview of the different types of running shoes, and described what characterizes the different types.

All-round running shoes

An all-round running shoe is characterized by being a shoe that is intended for different running purposes. In the most normal term, an all-round running shoe is a mainstream running shoe that can be used on asphalt and gravel paths. An all-round shoe is never the best shoe in each individual category, but it can be a good choice for those of you who do not want several pairs of running shoes, but just one pair that can be used for different purposes.

Under the all-round category you will find shoes for:

• Asphalt
• All-round
• Heelers
• Volume training
• Competition
• Lightweight
• Normal
• Leisure
• Training
• Everyday

All-round running shoes are available for runners withall types of running styles, understood in the sense that there are all-round shoes within each genre of running style. Be aware of this when you are looking for new shoes.

The typical all-round running shoe has a soft cushioning that is used on hard surfaces. There will often be a large difference in heel height and forefoot height, which will promote heel landing. Read more under heel landing running shoes on this page. In addition, the shoes are typically on the heavier end of the weight scale..

Special about asphalt shoes

There are different types of shoes within the all-round genre. A popular subcategory Asphalt running shoes (link to article).There are heavy asphalt running shoes and light asphalt running shoes. Common to both types is the structure of the sole. The sole of running shoes for asphalt running is typically very flat without much structure. You don’t need structure in the outsole when the surface is firm. Therefore, spikes and heavy structure are avoided. Rubber studs would also wear out quickly.

Asphalt running shoes are typically characterized by having strong shock absorption, which is especially true for the heavy ones. The heavy ones are also most often heel-landing running shoes. There is a very strong correlation between heavy asphalt running shoes and volume training running shoes.

Special about triathlon

I have written a complete article on choosing triathlon shoes (internal link). There may be special details that make your sports shoes better for triathlon.

The weight of all-round

When choosing shoes, you need to consider what is most important to you. Is it running fast or is it having maximum comfort? The heavier your shoes are, the better comfort you can typically achieve.

The lightweight all-round shoes (also called competition running shoes) Typically weighs around 200 grams, but it varies greatly from model to model. You will find that these shoes are among the fastest, but also among the most frugal in terms of technology and comfort.

Trail running shoes

Trail running shoes are characterized by being more protective than normal running shoes..They are also often waterproof and windproof, which gives you good conditions in harsh environments. The most important thing for trail shoes, however, is the structure of the sole, which is very different from other shoes and which varies within the different genres of trail running shoes. See my video about choosing soles here, If you are unsure about the different types of soles for running shoes that exist, there are the following subcategories under trail running shoes.

• Mountain
• Off-trail
• Off road
• Orientation
• Terrain
• Trail
• Vinter
• Grus

Special about mountain running shoes

Mountain running shoes are light, frugal and built with a strong sole that provides a good grip on varied terrain. The reason mountain running shoes are light is that you have a lot of vertical movement. Weight placed around your feet is the worst weight, as it requires a lot of resources for your body to move the joint up and down. They are not in the lightest class, however, but around 250-300 grams is typical for mountain running shoes.

Mountain running shoes are typically waterproof, as they are most often used by runners who do not care much about the weather conditions. The weather in the mountains changes often. They are also waterproof, as mountain runners sometimes run through grass, fields and other dense undergrowth that can be wet. To optimize your running experience, it is best to use waterproof running shoes if you are running in the mountains.

Special about winter running shoes

Winter running shoes are waterproof and have a very rough sole, possibly with attachable iron spikes to resist slipping on ice and snow.. Inov8, Salomon andAsics has decided winter running shoes with spikes (link to section on winter running shoes), which ensures you a safe run even in very harsh conditions. Alternatively, you can attach an extra sole with spikes. However, it is the semi-padded solution, which I do not recommend if you run +20 km per week. It provides much better comfort with running shoes that are made for running on snow and ice.

Determined gravel running shoes

The mix between all-round and trail are definitely gravel shoes. These are shoes whose soles are more rugged than all-round shoes, but less rugged than trail shoes. So just a term for a shoe that is a hybrid between the two types of shoes. Gravel shoes can, when the weather is dry, also be used partly as shoes for trail running.

Minimalist running shoes

Minimalist running shoes (link to my article on the subject),is a genre of running shoes that has boomed extremely much at the beginning of the zeros. The focus is on the natural and the idea that the human body is created to run naturally and not with the help of all the possible technologies found in today’s running shoes. Within minimalist running shoes there are the following subcategories:

• Barefoot
• Minimalist
• Natural running
• Zero drop
• Forefoot lands
• Midfoot country

Special about barefoot running shoes

Barefoot running shoes are characterized by having a very low drop. Drop is a term for the height difference from heel to forefoot. Running shoes with a low drop will promote a barefoot feeling while running. Shoes with no difference in heel height and forefoot height are also called zero drop running shoes, which you can read more about here in the article.

In addition, barefoot running shoes are very sparse in the technology used. You will find that the shoes are very minimalist and without much cushioning. The philosophy behind barefoot shoes is that the body is created to run barefoot, which is why there is no need for cushioning and similar superfluous features. The reason why these barefoot runners wear running shoes is to reduce discomfort from landing on rocks and the like. The soles in barefoot running shoes are typically very durable, for example made of Vibram or Continental.

The most popular brands that make barefoot running shoes are: FiveFingers, Inov8, Merrell and Vivobarefoot. Barefoot running shoes are very similar to minimalist running shoes and zero drop running shoes, which you can read about in this article.

Special about zero drop running shoes

Zero drop shoes are, very basically, shoes where the difference between the heel height and the forefoot height is 0 mm. Typically, heavy all-round running shoes have a drop between 12 and 18 mm, while natural running shoes are between 0 and 10 mm as a maximum.. Watch my video about drops, and find out which drop you should get.

Which brand is best?

There are two types of runners: those who choose by brand and those who don’t. There is nothing wrong with having a favorite brand, but that being said, you should know that it is not the brand that is most important. The most important thing is whether your running style suits the running shoes you choose. On most websites, you can read which running style suits which running shoes.

• Asics
• New Balance
• Inov8
• Adidas
• Mizuno
• Nike
• Saucony
• Solomon Islands

Cheap running shoes on sale?

First of all, it should be emphasized that the most important thing is of course the price of your running shoes. After that, you can select your models within your budget. It is quite easy to find running shoes on saleor running shoes on sale all over the internet. If you click on one of our price comparisons, you will see that the prices are very competitive, but that is only for your benefit.

There is nothing wrong with buying cheap running shoes online.It is our experience that the vast majority of people buy their running shoes online these days, while they use physical stores to try on running shoes and have their running style analyzed. But when you already know which running shoes you need, there is no reason to waste time going to physical stores.

Running expressions about running shoes

I have collected a number of terms used about running shoes. Some are about the construction of running shoes, while others are more general about the function of different running shoes. I am trying to give you an overview, as it can be difficult to understand what the different terms mean.

Running shoe anatomy

In this section I will go over the construction of the shoe. You will quickly get an overview of the construction of a traditional running shoe. Keep in mind that running shoes are constructed differently, so not all have the same construction. For example, not all shoes have a midsole. Typically, competition running shoes do not have a midsole, precisely to reduce weight.

Insole

An insole is not standard equipment in running shoes. The term insole is typically used to refer to a custom-made sole used by runners with special feet. An insole is relevant to you if you have tried a lot of different running shoes and they all give you discomfort while running, then an insole can make a difference for you.

Very few people need an insole, and it can quickly become very expensive to purchase one. This requires you to have a new one made every time new running shoes come on the market, because if the design of the shoe changes even slightly on the inside, your insole is useless.

Midsole

The midsole is characterized by ensuring that you get the best possible shock absorption when you run. The midsole is typically slightly thicker in the heel than in the midfoot and forefoot. This is especially the case if you have your toes in a traditional running shoe, also often called a heel-landing running shoe. If the size of the midsole is very limited, it is often a good indication that the shock absorption in the shoe is not strong. You will typically see thin (if any at all) midsoles in lightweight shoes used for competition.

All brands have their own midsole. Nike has Air, Zoom and Lunar, Asics has GEL, Brooks has Pure, etc. In many cases these midsoles are similar to each other, despite the fact that this is where the brands can distinguish themselves, which they do by patenting the technologies and materials they find work well as shock absorption and spring. Recently, Adidas has received a lot of attention for their Boost midsole.

Outsole

The outsole is the alpha and omega when choosing running shoes. I am a big advocate of focusing more on the outsole construction rather than looking at the running style first.

The outsole determines which surface your running shoes are best suited for. I made a video about the choice of outsole.

If the sole is extremely flat and without additional structure, the shoe is best suited for flat and reasonable surfaces. Examples of surfaces could be asphalt, tarmac, concrete, bike paths, hard-packed gravel paths and dry grass.

If the sole is very structured, the shoes work best as trail shoes.With a lot of structure, you ensure a good footing even on muddy and shaky surfaces.

Heel cap

The heel counter is located at the back of the running shoe. The structure of the heel counter differs depending on the type of running shoe you are looking for. You can read more about the different types of running shoes on this page.

If you run longer distances (+10 km), it is most comfortable if the heel cap is stiff. This helps your foot maintain the best posture. A good posture gives you better endurance. If you run a marathon in a running shoe with a soft heel cap, you risk going cold because you are tiring small muscle groups in your feet unnecessarily.

If you are training to become a faster runner and are focusing on shorter distances (under 10 km), then a stiff heel counter is not necessary. A soft heel in your running shoes can be excellent.

Shoes from Asics has a tendency to go up the heel (especially Kayano andGT), mens New Balance (NB) Heel caps are too loose. Choose your brand according to your needs.

Mesh

The upper of running shoes is typically made of stretchable mesh. Mesh is a good choice of material because it is durable, breathable, and stretchable. These are optimal conditions for the upper of a good pair of sports shoes.

Shoe tip

The toe box is the outermost part of a running shoe. Typically, the toe box is referred to in relation to how much space there is in your shoes. Some people have feet that require extra space – they should therefore look for shoes with an extra high toe box.

Functionality of running shoes

In this section, I will go through terms about the physiology of running shoes – that is, function-based.

Drop / heel to toe drop

Drop, often called heel-to-toe drop, is the difference between the height of the heel and the height of the forefoot. Running shoes with a high drop will often give you good conditions for heel landing. Shoes with a low drop, on the other hand, are characterized by promoting landing further forward in the shoes (midfoot landing and forefoot landing).

Zero drop

In the running industry, there is a term called zero drop. The term means that there is no difference in the height of the heel and the height of the forefoot.

Roll

When talking about roll in running shoes, the most common reference is to the roll from heel to forefoot. That is, from the time you land on your heel (if you are a heel-lander) until you have taken your push off from the forefoot.

Stability

The stability of running shoes is often characterized by the extent to which the shoes provide you with stability in your roll from heel to forefoot. It is the stability that maintains the correct movement.

Flexibility

When we talk about flexibility in running shoes, it is often in relation to how flexible the shoes are. Flexible running shoes can be bent and twisted a lot. Often minimalist running shoes are very flexible, but heavy volume training running shoes / everyday running shoes are very stiff.

Arch support

Arch support is given to runners who overpronate. You can read more about overpronation here. The arch support helps your ankles not fall too much inward.

Heel height

Heel height is a measure of how high the heel is. In general, you can say that the higher the heel, the more shock absorption. Typically, the heel height is 25-35mm. In lightweight shoes, it is closer to 20-30mm, while minimalist shoes are often under 10mm.

Forefoot height

Forefoot height is a measure of how high the forefoot of your sole (outsole and midsole) is. The numbers you find here vary greatly. Typically, the forefoot height is between 10mm and 20mm, but it varies a lot. It is usually measured in mm.

Sway

The arch in running shoes is important for the fit, cushioning and your running style. If you are an overpronator, you will want to place a good wedge here to help with your pronation. You can read more about running style here.

Shoe shape (curved)

Shoe shape is a term used to describe the curve of your running shoes. What is the shape of your shoes if you place them on a flat table? Does the front of the shoes curve a lot? That’s a sign that the shoe shape is very curved. Typically, lightweight shoes are more curved than heavy, stiff running shoes.

Shock absorption

Cushioning has an incredibly important role to play when choosing running shoes. There are very different opinions on how much cushioning you should have in your running shoes, but in general you should choose the cushioning based on the surface you are training on. If you are running on hard surfaces you need stronger cushioning than if you are training in the forest or on grass.

Typically, the weight is in the cushioning. You can therefore often expect that lightweight running shoes, such as competition running shoes, will not have good cushioning. For the same reason, it is often recommended to only use them if you are running competitively, interval training or tempo runs.

Ventilation

Ventilation is important in running shoes. Without good ventilation, you are not giving your feet optimal conditions. A poor ventilation system is typically the cause of blisters and tendon injuries as your feet grow very large without ventilation.

The ventilation in running shoes is typically located in the mesh of the upper. Mesh is the stretchy material you find in most running shoes.

Heeled running shoes

Heeled running shoes

Heel-landing shoes have a lot of cushioning in the heel, but typically also good cushioning in the midfoot. The vast majority of running shoes are aimed at heel-landing runners, and I would say that today 9 out of 10 running shoes sold are heel-landing running shoes.

Midfoot Lander running shoes

Shoes for midfoot landings have a relatively low heel. In addition, you get good shock absorption in the midfoot and maximum stability around the midfoot. When you land on the midfoot it is important that your feet then move in the right direction and therefore the good support in the midsole.

Forefoot landing running shoes

Running shoes for forefoot landings are usually very flat. In many cases, they are zero drop, which you can read more about on this page. This means that there is not much difference between the height of the heel and the height of the forefoot. This helps you land further forward when you are running.

Still unsure about choosing running shoes?

If you are still in doubt, there are several options. You are always welcome to contact Iloebesko.dk. We are always ready with good advice and some guidance for you.

You can also try some of our other tools. You may want to try clicking into our little tool that helps you find a running store that meets your exact requirements.